How to reduce a large belly

Reducing belly size is mainly achieved through adjusting dietary structure, strengthening core training, improving lifestyle habits, controlling stress, and targeted weight loss exercises. There are five main methods: controlling refined carbohydrates intake, increasing protein ratio, conducting HIIT training, ensuring adequate sleep, and managing cortisol levels.

1. Control refined carbohydrates:

Reducing the intake of refined carbohydrates such as white rice and flour can effectively reduce visceral fat accumulation. Suggest using low GI staple foods such as brown rice and oats as substitutes, with a daily main food intake controlled at 200-300 grams. High GI foods can quickly raise blood sugar levels, promote the secretion of insulin, and convert excess energy into abdominal fat storage. At the same time, it is necessary to avoid sugary drinks. Studies have shown that people who drink sugary drinks every day have a waist circumference increase three times faster than those who do not drink them.

2. Increase protein ratio:

The daily protein intake should reach 1.2-1.6 grams per kilogram of body weight, with priority given to high-quality protein such as chicken breast, fish, and soy products. Protein can prolong satiety and reduce the likelihood of overeating, and its food heat effect can increase metabolic rate by 15-30%. Leucine in whey protein can also promote fat breakdown. It is recommended to supplement 20-30 grams of protein for breakfast, which can significantly reduce appetite throughout the day.

3. Conduct HIIT training:

High intensity interval training has a significant effect on reducing abdominal fat. Three 20 minute HIIT sessions per week, such as alternating a 30 second sprint run with a 1-minute slow run, can reduce visceral fat by 17% for 8 weeks. This training mode can produce an excessive oxygen consumption effect after exercise, continuously burning heat for up to 48 hours. Paired with core movements such as tablet support and Russian rotation, the effect is better.

4. Ensure adequate sleep:

Sleeping less than 6 hours a day can increase abdominal fat by 32%. The growth hormone secreted by the human body during deep sleep can promote fat breakdown. It is recommended to go to bed before 22:30 to ensure 7-8 hours of high-quality sleep. Lack of sleep can lower leptin levels, increase ghrelin secretion, and make it easier to consume excess calories at night. Avoiding the use of electronic devices one hour before bedtime and maintaining a bedroom temperature of 18-22 ℃ can help improve sleep quality.

5. Managing Cortisol Levels:

Long term stress can lead to a sustained increase in cortisol levels, promoting fat accumulation in the abdomen. Practicing 10 minutes of meditation or deep breathing exercises daily can reduce cortisol levels by 23%. Regular yoga practice has also been proven to reduce stress eating, with 30 minutes of yoga three times a week reducing waist circumference by 2-3 centimeters. supplementing with magnesium rich foods such as pumpkin seeds and spinach can also help relieve stress. Reducing belly size requires a synergistic effect of diet and exercise. It is recommended to drink at least 2000 milliliters of water daily to promote metabolism, use olive oil instead of animal oil when cooking, and consume a small amount of nuts before meals to delay gastric emptying. Aerobic exercise can choose methods such as swimming or cycling that have less joint pressure, accumulating 150 minutes per week. Strength training should focus on exercising core muscle groups, such as dead insect movements, bird dog movements, etc., which can enhance abdominal muscle tension. Record daily diet and waist circumference changes, and maintain a healthy weight loss rate of 0.5-1 kilogram per week. If there is a combination of abnormal blood sugar or hormonal imbalances, a personalized plan should be developed under the guidance of a doctor. It is recommended for people who sit for a long time to get up and move for 3-5 minutes every hour to avoid continuous accumulation of fat in the abdomen.